One of the biggest myths in strength training is that one formula works for everyone. In practice, the strength block of a well-built session changes with what you need that day, and with what the rest of your life asks of your body. Three approaches, one decision Knee-dominant plus pulls: squats and lunges paired with rows, building leg strength and pulling capacity. Hip-dominant plus presses: hinges like deadlifts and bridges paired with pushing, building the posterior chai

A common mix-up is thinking that stretching and preparing your body to train are the same thing. They aren't. Long static stretches, the hold-it-for-30-seconds kind, have their place, usually at the end of a session or on recovery days. Done for a long time right before training, they can slightly reduce strength and power for a short period, while short holds inside a full warm-up have little effect (Behm et al., 2016). To start a session, what your body needs is active mobi

If you've trained with me, you've probably noticed that every session follows a similar shape: we release tissue, move, activate, get explosive, lift, and finish with conditioning. That isn't a lack of creativity. It's a deliberate order, and each step prepares the next one. The six blocks of the Method Tissue preparation: foam rolling to ease stiffness so the body moves more freely. Active mobility: hips, ankles and thoracic spine, the three areas that most affect how you mo